Teriyaki Tofu Meal Prep Bowls (with Quinoa–Rice Blend & Roasted Veggies)
Simple and balanced teriyaki tofu meal prep bowls featuring golden pan-seared tofu, roasted broccoli and bell peppers, and a fluffy quinoa–rice blend. High in vegan protein, and perfect for easy weekday lunches.
Ingredients
Teriyaki Sauce (or use a store-bought one to save time)
- 2 tbsp water
- 1 tsp sesame oil sub olive oil
- ¼ cup low-sodium soy sauce
- 3 tbsp maple syrup or brown sugar
- 1 tsp grated fresh ginger
- 1 small clove minced garlic
- chili flakes to taste
Cornstarch Slurry
- 1 tsp cold water and 1 tsp cornstarch
Tofu & Marinade
- 1 block extra firm tofu
- 2 tbsp of the teryikai sauce
- 1 tsp olive oil
Veggies
- 3 cups frozen broccoli florets
- 3 cups frozen bell pepper and onion mix
- 1-2 tsp olive oil
- salt & pepper to taste
Quinoa–Rice Blend (for 3 servings)
- ¼ cup + 2 tbsp quinoa
- ¼ cup + 2 tbsp basmati rice (quick-cooking or ~15-minute type)
- 1 ½ cups water (slightly less than standard rice ratio)
Instructions
- Press tofu for 10–15 minutes to remove excess moisture.
Make the teriyaki sauce:
- In a small saucepan, combine water, sesame oil, soy sauce, maple syrup, ginger, garlic, and chili flakes.Bring to a gentle simmer over medium heat.Mix cornstarch and cold water in a separate small bowl to make a slurry.Stir the slurry into the simmering sauce and cook for 1–2 minutes until glossy and slightly thickened.Remove from heat and set aside. You’ll use some for marinating, cooking, and tossing vegetables.
Marinate:
- Slice into 3 equal slabs and score the surface with shallow crosshatch lines to help absorb flavor.
- Place tofu slabs in a shallow dish with 2 tbsp of the teriyaki sauce.Let marinate for 10 minutes, flipping halfway.
Cook the tofu:
- Heat 1 tsp olive oil in a skillet over medium heat.Add tofu slabs and cook 4–5 minutes per side until golden.Pour in a little more teriyaki sauce (about 1–2 tbsp) near the end to glaze.Optional: brush on a final layer for a caramelized finish.
Roast the vegetables:
- Preheat oven to 425°F (220°C) and preheat the baking sheet inside.Toss frozen broccoli and pepper–onion mix with 1 tsp olive oil and black pepper.Spread evenly on the hot pan and roast for 18–22 minutes, stirring once.After roasting, toss the veggies with 1–2 tbsp of the teriyaki sauce for a light coating.
Cook the quinoa–rice blend:
- Rinse quinoa and rice together in a fine mesh strainer.Add to a saucepan with 1½ cups water and optional salt.Bring to a boil, then cover and simmer on low for 15 minutes or until water is absorbed.Fluff with a fork.
Assemble:
- Divide quinoa–rice into 3 meal prep containers.Add roasted vegetables and one tofu slab per container.Drizzle or brush with remaining teriyaki sauce. Re-heat when you are ready to eat and enjoy!
Notes
- Gluten-Free Option: Use tamari instead of soy sauce to keep the teriyaki sauce fully gluten-free.
- Fresh vs. Frozen Veggies: Fresh vegetables work perfectly here—just reduce the roast time slightly.
- Tofu: Freeze and thaw the tofu ahead of time to help the marinade absorb all the way through.
- Why Preheat the Pan: A hot baking sheet helps frozen veggies roast and caramelize instead of steaming. Frozen vegetables release moisture, so roasting them takes a little longer.
- Cooking Order: Marinate tofu first, roast the veggies while it sits, then cook tofu and the quinoa–rice blend so everything finishes together.
- Storage: Keeps well up to 4 days in airtight containers. Reheat gently with a splash of water to keep tofu tender.
Nutrition
Serving: 420g | Calories: 375kcal | Carbohydrates: 45g | Protein: 21g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Sodium: 560mg | Potassium: 740mg | Fiber: 6g | Sugar: 8g | Vitamin A: 8IU | Vitamin C: 80mg | Calcium: 150mg | Iron: 4mg
Tried this recipe?Let us know how it was!